MRSTIGHTWAD, ERICADURR & SergeantMajor, your knowledge about this topic is greatly appreciated. It is getting a lot clearer to me especially about fat used for energy rather than converted to muscle. I actually enjoy using the machines for strength training I will take your advice Ericadurr and try weights before cardio.

Okay, here are a few of *my* rules/preferences/things I've learned over the years:

(1) If you're doing strength training and cardio during the same session, do your cardio SECOND. You can warm up with a light cardio warmup of about ten minutes, but always do your strength training first. This is supported by tons of science, and is important.

(2) You do not convert fat into muscle. Your muscles are already there--you can build them through microscopic tears that eventually make them bigger. You can shrink fat cells (although once they're there, they are there unless you get them liposuctioned out), but they are two different things.

(3) Strength training sessions don't have to be hours long--you can get in your strength workouts in 45 minutes. However, I like to incorporate cardio into mine and really get my heartrate up by using compound movements that work tons of muscles at once--more bang for my buck, IMO.

(4) Women: lift heavy. Don't be afraid of bulking up. It takes body builders a LONG time to build that body, and a very specific diet/training regimen to maintain their physiques. If it were that easy to bulk up, there wouldn't be nearly as many out of shape people in the world.

(5) Do not "stick with cardio to lose weight first then add strength training afterwards." This is going to make you skinny fat, if you do in fact lose weight. This contributes to lost of muscle mass, and I can guarantee you that you won't like the body you have if you stick solely to cardio.

As far as my advice for you: start slowly and build your way up. Lots of people swear by complete body strength training workouts twice a week, but I personally like splits (where you work specific muscle groups on different days, thus giving other muscle groups resting time between sessions), and perform strength training about 4-5 times per week.

The underlying premise of metabolic training is to create strength workouts which are so rapid and intense that they reduce or eliminate the need for additional cardio but they are based on strength training. The finishers used are strength based cardio, raising your heart rate and challenging your cardiorespiratory system as an exchange for dedicated cardio.

The current urban myth is that cardio burns fat which it does not, all is does is reflect a calorie burn from the exercise bout without any specific information as to what it is using for fuel. It also does not have any carryover increase in metabolic activity or EPOC ( Excess Post exercise Oxygen Consumption) which is a result of strength training.

Understanding what strength training does for the body is as important as cardio for the heart. First, weight training will strengthen the bones, thus helping to prevent osteoporosis. It also helps to fight the onset of Alzheimer's, lowers blood pressure, increases stamina with heavy loads, increases strength (depending on how you work out).

The list goes on as to what strength training does, and for those who don't do it, they are missing out on an important segment.

And for the basics.....fat CANNOT be turned into muscle. They are two different types of tissue. Instead, the body will burn the fat for energy while it is building muscle (this is where that fallacy comes from) providing you eat healthy and take in enough protein to help the body build new muscle tissue.

XTHEJOURNALIST
Posts:
215
6/6/13 7:41 P

I have tried to incorporate both.

I don't belong to a gym or anything. I like to walk/jog, hike, watch exercise videos (especially for strength training) and do yoga. I use what they call "barbie weights" or my own body weight for strength. It's still hard for me!

In around 7 months I went from 112 to now being around 93-94. (I'm short)

I say, do what works for you, and don't think you have to be crazy about it. Just cutting out soda, eating breakfast, more fruits and veggies, getting healthier fast food options, and exercising for 20-40 minutes on most days has really helped me personally. But we all have unique challenges and goals.

SERGEANTMAJOR, I really thought that if I strength train alone I would build muscle on the fat or the fat will convert to muscle. I don't want to keep my size I want to get smaller, at the same time tone up build some muscle.

Basically it is not an either or proposition since both are required for overall fitness. With that being siad you can exclude cardio if you structure your strength training properly. The myth is that cardio burns fat, the reality is that strength training is a much more effective fat reducer. People tend to do cardio since it is easier and often less demanding, you can not do strength training while reading a book or watching TV.

If you go with the current research you will concentrate on strength training for fat loss since it has been proven to be the most effective. If you trust anecdotal reports you will emphasize cardio and not make the proper progress toward fat loss and fitness.

I prefer cardio over strength training but I do both. When I first started working out, I focused primarily on cardio. I did strength training but, looking back, I was just going through the motions. I've now moved from doing the strength training at the gym (using the machines) to doing it at home (dumbbells and body weight). I still do my cardio at the gym. Mainly because I enjoy using the rowing machine and the spinning bike (or whatever it is called).

I'm feeling the flu coming on, sore throat, ringing ears & headaches but I'm planning to battle through and still go to the gym. I only got one workout so far for the week ( Kickboxing class 1hour), what did you do so far?

BOTH as each offers its own benefits. I started high intensity strength training about 8 years ago and I have achieved some fantastic results. At first, I lost over 20 lbs just by strength training and not doing any "cardio". However, in the last few years I have added running, sprints, incline walking and the elliptical and have seen my lower body transform. Ensuring both are included in your regime is think is the best way to go.

Terri you are obviously seeing results, how do you do your training ? Do you do cardio first then weights or you do cardio in the morning, weights in the evening. I'm also trying to balance my workout sessions .

Thanks Jen, the workout generator looks doable I'll let you all know how I progress.

N16351D
Posts:
2,349
6/5/13 7:58 P

Both a cardiovascular exercise such as biking, hiking, swimming, dance, tennis, skiing, jogging or other, in addition to strength training thrice weekly works best for me. I also add in stretching and core work with Yoga and pilates.

I started exercising by first going to the gym 3 times a week and only doing cardio. While it helped me form a habit of exercise, I wasn't seeing a lot of weight loss results until I started doing ST AND tracking my food. Now I run 3 times a week and do a 20-30 min ST session twice a week. My gym offered a free personal trainer session, so I took advantage of that. My trainer gave me some basic moves to start with, and over the past 6 months I've picked up other ideas from the workout generator, watching other people in the gym, and trying out new machines.

SPARK_COACH_JEN
Posts:
65,555
6/5/13 3:54 P

Hi Liz

SparkPeople's Workout Generator is a great place to start if you're looking for strength plans. It will create a program for you based on your needs an equipment available. Here's a link:

I've been going to the gym 3/4 times a week since January and I wanted to increase my gym sessions and incorporate strength training. My cardio sessions are very intense ( Kickboxing for 1hour 3x week) while I'm lacking in strength training and I need to tone up and lose weight. I'm trying to find out what works for you.

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